Are you a proud new mom? We know what a challenging experience it was for you to go through the phase of pregnancy and you have won over it gracefully. Congratulations! But if you have gone through a C-section or cesarean section for the delivery, you may find it even more challenging to lose that excess weight and slim down your belly area. While shedding off the post c-section pouch and toning up your abs is a tough task, it is not impossible. All you need to do is keep the following tips for getting a flat tummy after C-section in mind and you will see the results over time. Check them out:
How To Get A Flat Tummy After C-Section?
Also Read – How to Get Back Into the Shape After Pregnancy?
The low-hanging belly shelf developed after a C-section surgery basically comprises puffy, unevenly-healed scar tissue, which is also known as ‘C-Shelf’ or ‘C-Section pouch’ or ‘kangaroo pouch’.
1. Be Patient
Never ever push yourself too hard to get a flat stomach right after undergoing the c-section. It will do nothing but worsen the situation by delaying your recovery. Rather, be patient and give your body the required time to heal. You’ve just had a major surgery and you definitely can’t ignore it. Can you?
2. Stay Positive
Just because you can’t practice the standard abdominal exercises for some days after c-section doesn’t mean that you can never get into the shape. You must not give up while keeping your patience. Having a positive outlook is of utmost importance for getting your flat stomach back once again.
Also Read – How to Prevent Hair Loss After Pregnancy?
3. Act Early
Well, you can’t perform normal workouts and need to be patient during this phase. But make sure that you try other ways to flatten your stomach and that too within the first 6 months of your surgery. This is the time when your body keeps secreting the pregnancy hormones and the fat remains loose enough to shake off. If the secretion of pregnancy hormones stops and the fat gets set due to solidification, your task will turn 10 times tougher.
4. Have a High-Carb, Low-Fat Diet
Carbohydrates are very important for new moms as they make the procedure of lactation easier by providing added energy. Including proteins, vitamins, and minerals in your diet is also crucial. But stay away from consuming raw fats, especially butter, clarified butter (ghee) and sweets.
5. Drink Plenty of Water
Drinking water during the post c-section phase is not only helpful for maintaining the fluid balance of the physical system, but it also plays a key role in melting away the excess body fat.
A sizeable c-shelf developed immediately after the surgery may also go away on its own as the scar tissue becomes softer and the bulging becomes smaller in size with the passage of time.
6. Keep Breastfeeding Your Baby
Make sure that you breastfeed your newborn at least for the first 6 months after going through the c-section. It is known to be one of the most effective ways to get5 rid of additional belly fat.
7. Practice Yoga Asanas
Start practicing yoga asanas, especially pranayama, in place of intense workouts. These will make your abdominal muscles firmer and help them tuck in your stomach in a more natural-looking way.
8. Opt for Lipid Bursting Massages
In case you find it tough to practice yoga after the cesarean section, go for lipid bursting massages. These are basically Ayurvedic therapies that help in toning up muscles, thereby accelerating the process of fat loss.
9. Get an Abdominal Belt
Last but not the least, get an abdominal belt for yourself. You need to wear it all the times except when you are having your meals, sleeping or going to the washroom. It might sound a bit annoying, but you will definitely get the result.
10. Sleep Well
Well with the new born in place, it will be difficult for you to get 8 hours of sound uninterrupted sleep. However make this as a priority as deprived sleep can induce hormonal imbalance leading to weight gain.
11. Detoxify Your Body
Consume fibre rich minerals (fruits and vegetables) to regulate your digestive system. Drink detox drinks to flush out harmful toxins from your body.
When to Diet and Exercise after C Section?
It is recommended that you don’t get hooked to a diet and exercise plan immediately after a C section. Wait for atleast 5-6 weeks before you start doing light exercise.
12. Exercises After a C-Section
According to experts, you should wait for 6 weeks after C-section before you start any exercise. Any deviation can lead to opening of the incision and other complex medical problems. After 6 weeks, start with simple exercises and don’t stretch beyond 30 minutes. You can increase the duration of your physical activity gradually. Refrain from doing heavy physical activities like push-ups, sit-ups, lifting heavy objects etc.
13. Drink Lemon Water
Drinking lemon water is a sure shot way to address your problem. Add lemon juice and honey to a glass of lukewarm water. Drink this wonder detox drink once a day. It melts down the excess fat from your body.
Frequently Asked Questions
How can I strengthen my stomach after C section?
Try some of these exercises after C-section – Pelvic tilts, Inverted rows, Yoga etc. Remember you should not start any heavy exercises after your C-section. Wait for 6 months which will allow to heal the incision completely.
What is the best exercise after C section?
Experts suggest Belly breathing, Wall sit exercises to strengthen your belly. These will help you eliminate excess fat from the belly.
How long does it take to heal from a C section?
Typically it takes 6 weeks to heal from C-section. It will leave a scar on your your stomach although it will fade away over a period of time.
When can I start running after C section?
To be on a safer side, wait for 6 weeks before you start running and indulge yourself in heavy exercises.